Exercise guide

How to do pull-ups

Lats · upper back · biceps

Pull-ups starting position — correct set-up before the first rep
Start
Pull-ups finished position — the end of one repetition
End of rep

Step by step

  1. Grip the bar slightly wider than shoulder width, overhand. Hang with arms long and shoulders pulled down out of your ears.
  2. Brace your abs and cross your ankles so the body stays rigid — no swinging.
  3. Pull your elbows down and back toward your ribs until your chin clears the bar.
  4. Lower for 2 seconds to a full hang before the next rep.

The cue that matters

CueStart the rep by pulling the shoulder blades down, then bend the arms. Chest to the bar, not chin over it.
AvoidKipping and half reps. Use a band or the assisted machine to keep all 4 sets inside 6–10.

Where this sits in the split

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